12/22 Monday

Skills Choice Goal follow workset and be deliberate
Pull Ups 2x:60s dead hang, 2x:60s hold top of pull, 2×5 negatives
Dips 2x:60s bottom dip, 2x:60s hold top dip, 2×5 negatives
HSPU 3x:60s holds, 3xmax effort pike pos
HS Walks 3x:60s holds, 3×10 stationary hand prancing
MU3x5 strict ring pull ups, 3×5 wgt dips, transition practice

WOD 3rft
10 Curtis P’s 115/75
20 T2B
200m Run